Last Updated On June 29, 2023
Who wouldn't want the physique and superhuman strength of Larry Wheels? Achieving a world record breaking body may seem difficult, but the Larry Wheels workout isn't.
Anyone can smash their PRs and look like the best version of themselves - and with Larry's workout at your fingertips, there's no excuse not to.
Following the Larry Wheels workout routine and his proven diet will allow you to emulate the superhuman workout routine the powerlifter is famous for.
- Workout Summary - Quick look
- Larry Wheels’ Workout Routine Explained
- Larry Wheels Powerlifting Program
- What Is Larry Wheels Famous For?
- Current Body Stats
- Larry Wheels’ Exercise and Training Principles
- What Is Larry Wheels’ Diet?
- What Supplements Does Larry Wheels Take?
- PR Lifestyles – The Larry Wheels Brand
- Common Questions About Larry Wheels
- Conclusion
Workout Summary - Quick look
Main Workout Goal | Build Muscle and Bulk |
Program Duration | 12 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells, E-Z Bar |
Recommended Supplements | Creatine Citrulline Beta-Alanine Fish Oil |
Larry Wheels’ Workout Routine Explained
Larry Wheels is one of a kind and achieves his goals with hard work and sacrifice. He overcame some early difficulties in life with perseverance and undying determination.
Maybe you've tried your hardest but haven't quite met your fitness goals - yet. The good news is that if you want to build the same level of fitness success as Larry Wheels, he's given you the blueprint.
Larry Wheels loves training and trains with a variety of lifting routines. He might opt for a conventional powerlifting workout plan, or he could choose a typical hypertrophy-oriented bodybuilding training.[1]
Larry typically dedicates each day of the week to training one muscle group. So, one day Larry will do upper chest exercises, and the next, he'll exercise his lower body. His workout routine typically consists of 5-6 exercises for each muscle group, and he performs the exercises for moderate to high reps. He also performs a few assistance exercises for his upper and lower body.
Here’s a quick look at what a week of the Larry Wheels workout routine might look like. He does use a lot of heavy equipment, so you may need a gym membership to tackle the workout Larry performs.
Monday - Chest
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Flat Bench Press | 5 | 6-12 | 30-35 secs |
Incline Bench Press | 5 | 8-12 | 30-35 Secs |
Decline Barbell Bench Press | 5 | 8-12 | 30-35 Secs |
Lat Pulldown | 5 | 10-12 | 30-35 Secs |
Pec Deck Machine | 5 | 10-12 | 30-35 Secs |
Tuesday - Back
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Wide-Grip Bodyweight Pull-Ups | 4 | 10-15 | 30-35 Secs |
Bent-Over Cable Lat Pulldown | 5 | 8-12 | 30-35 Secs |
Behind the Neck Lat Pulldown | 5 | 10-15 | 30-35 Secs |
Seated Machine Row | 5 | 10-15 | 30-35 Secs |
Single Arm Machine Row | 5 | 10-15 | 30-35 Secs |
Hammer Strength Seated Row | 5 | 10-15 | 30-35 Secs |
Answer To The Common Myth - Are Behind The Neck Lat Pulldowns Bad?
Wednesday - Shoulders
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Standing Behind-the-Neck Shoulder Press | 5 | 6-12 | 30-35 Secs |
Seated Dumbbell Press Shoulder Press | 5 | 8-12 | 30-35 Secs |
Incline Smith Machine Shoulder Press | 5 | 8-15 | 30-35 Secs |
Side Lateral Raise Machine | 5 | 10-15 | 30-35 Secs |
Reverse Pec Deck | 5 | 10-15 | 30-35 Secs |
Thursday - Legs
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell Squat | 6 | 5-8 | 30-35 Secs |
Machine Leg Extensions | 3 | 8-12 | 30-35 Secs |
Barbell Squats with Resistance Bands | 6 | 5-8 | 30-35 Secs |
Barbell Deadlift | 6 | 5-8 | 30-35 Secs |
Smith Machine Squat | 6 | 5-8 | 30-35 Secs |
Back Extensions | 6 | 10-15 | 30-35 Secs |
Related Article - Barbell Squat Vs Dumbbell Squat
Friday - Arms
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Cable Triceps Pushdown | 4 | 10-15 | 30-35 Secs |
Seated Dumbbell Triceps Extension | 4 | 10-15 | 30-35 Secs |
Weighted Bench Dips | 4 | 10-15 | 30-35 Secs |
Lying Down Cable Curls | 4 | 10-15 | 30-35 Secs |
Standing Plate Curls | 4 | 10-15 | 30-35 Secs |
EZ Bar Spider Curl | 4 | AMRAP | 30-35 Secs |
Weekends - Rest
As you can see, Even though Larry trains hard, Larry Wheels prefers to get enough rest in his workout routine and training program, which we will go into more detail about later.
Larry Wheels Powerlifting Program
In addition to the Larry Wheels strength program, Wheels also follows a three-day powerlifting training program. In Larry Wheels' powerlifting program, he trains heavily three days a week and takes the other four days off to give him enough time to recover from his intense training sessions.
Here is what his powerlifting workout split looks like:
Monday: Squat
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Reverse band back squat | 3 | 1 | 30-35 Secs |
Plank | 3 | Failure | 30-35 Secs |
Glute ham raise | 3 | Failure | 30-35 Secs |
Larry Wheels performs the Monday squat workout a few weeks before his powerlifting meets. The Instagram icon loves to show off his incredible squatting strength, so he goes super-heavy on squats.
Wednesday: Bench Press
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bench press | 3 | 1 | 30-35 Secs |
Super yolk push press | 3 | 3-5 | 30-35 Secs |
V-handle Seated cable row | 3 | 10-15 | 30-35 Secs |
Standing cable external rotation | 3 | 10-15 | 30-35 Secs |
Larry performs a 1RM (one rep max) before getting into more bench presses to start his Wednesday workout. Larry is a huge fan of the bench press, and it’s one of his favorite upper body moves.
Friday: Deadlift
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 1 | 1-10 | 30-35 Secs |
For his deadlift workouts, Larry does not perform any accessory exercises. He works up to a heavy set of 1-10 reps on the deadlift and then calls it a day. If you can't perform the deadlift exercise, there are deadlift alternatives you can try.
What Is Larry Wheels Famous For?
Larry Wheels is a professional strongman competitor and a professional powerlifter with a massive physique. He is famous on his social media platforms for his ability to lift ultra heavy weight.
The social media influencer has built a massive following, and Larry regularly performs incredible feats of strength for his followers. So how did he get to where he is now?
Larry "Wheels" Williams has made his name as a powerlifting prodigy. He regularly performs unbelievable feats of strength on Instagram that leave his followers speechless.
The legend of Larry begins on a Caribbean island, with the then skinny teenager using a pair of cinder blocks attached to a broomstick so he would have his own weight set.
Larry Wheels, the only son of a single mother, bounced from one temporary home to another before moving to the island of St. Martin from New York City at the age of 12. There he reunited with his mother, who had temporarily lost custody of him.
While on the island, two factors led him to craft that first handmade barbell. The first was sheer boredom, and the second, probably most important, was bullying. Larry also didn't have a place to attend school, so he spent his days bored, struggling to find friends among the native teenagers who mistreated him.
To solve both of these problems, Wheels turned to exercise. Unfortunately, the gyms in St. Martin didn't allow anyone under 16, so instead, he'd do bodyweight exercises like sit-ups, push-ups, and pull-ups. He'd also lift his homemade weights until he couldn't lift anymore.
When that was done, he'd hop on his bike until he was exhausted all over again.
Larry would eventually return to New York and join a gym immediately. And although you can train several different muscle groups with just your body weight, Larry Wheels would quickly swap his homemade barbells for heavy iron weights. It was here where he found his calling and would eventually develop his bodybuilding training split.
"I realized at age 17 I was already the strongest guy in the gym," Wheels says. "I didn't want to let this talent go to waste. I started asking myself, 'What am I here on earth for?' I wasn't good at academics, I hated school, I hated studying, I hated doing homework. My heart always lay in getting strong at the gym. That was all I was passionate about."
Today Larry Wheels is still the strongest guy in nearly every gym he walks into. With more than a half-million Instagram followers, it seems like Larry is constantly setting new personal records, if not world records, every other week. And he has been for the past few years.
His unbelievable feats are on full display on his Instagram account, including a 585-pound one-arm deadlift, a 225-pound one-arm bench press, and a 440-pound overhead strict press. And if that wasn’t enough, he is also training for arm wrestling on the side.
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His lifts have become the stuff of legend and a way for Williams to challenge himself while also growing his online audience.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 6’1” |
Weight | 245-255 lbs |
Age | 27 years old |
Biceps | 18 inches |
Waist | 34 inches |
Chest | 44 inches |
Larry Wheels’ Exercise and Training Principles
Larry Wheels believes that more days in the gym can lead to muscle and strength gains. However, he also realizes that taking time off to rest is just as important as training in the gym.
These training principles gave Larry Wheels his infamous strength as a powerlifter and bodybuilder.
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Train Like a Powerlifter
Wheels is much bigger than most powerlifters. He's also stronger than most bodybuilders. That has made Wheels one of the few very successful "power bodybuilders." Larry alternates his training between powerlifting and bodybuilding programs to build and maintain his incredible size and strength.
Related Article: Powerlifting Vs Weightlifting
Rest is Key
Like many lifters, Larry barely allowed his body to rest when he first started. He erroneously believed he needed to spend as much time in the gym as possible to get bigger and stronger. It worked for him initially; however, Larry soon hit a plateau.
Larry recalls being stuck at 190 lbs, and he couldn't make any muscle gains no matter how hard he trained or how much he ate. He finally started seeing progress in his strength and size when he finally reduced his workout frequency and allowed his body to rest.
What Is Larry Wheels’ Diet?
In addition to his workout routine, Larry Wheels follows a typical strongman diet plan with little to no restrictions. He eats nine times daily, including six large meals and three snacks high in protein.
He gets away with his very high-calorie intake because he needs to maintain his body weight and muscle mass after intense workouts.[2]
If you were on the Larry Wheels diet, here’s how a day could look for you:
What To Go For
What To Avoid
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What Supplements Does Larry Wheels Take?
Even though Larry Wheels' diet plan has six meals and three snacks, you really can't lift the weight he does without supplementation. So, in addition to the Larry Wheels diet, you will also need to take some supplements.
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Sports supplements support your workouts and aid in your recovery post-training. Wheels' supplement stack includes:
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PR Lifestyles – The Larry Wheels Brand
In addition to amassing an impressive following on social media, Larry Wheels also runs his successful supplement and clothing company, PR Lifestyle. The PR stands for Personal Record, and PR Lifestyles sells everything from a pre-workout pump supplement to joggers, tank tops, and lifting belts.
PR Lifestyles also has a membership to Larry's training app.[3] On the app, Larry posts new workout routines regularly so you can stay motivated and accountable.
Know you're training the right way with my easy-to-follow videos and simple instructions. Larry Wheels PR Lifestyle training program includes upper and lower body workouts that promote muscle growth.
In addition to his workout routines, you learn exactly what to eat when, get grocery lists, and find the foods that will keep you fueled and energized. You can also join the in-app community to share your fitness journey, stay accountable, and connect with others in the fitness industry.
PR Lifestyles leaves out all the guesswork and gives you a workout schedule to stick to, a training routine including arm workouts, leg workouts, and workout tips.
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Common Questions About Larry Wheels
For cardio during the off-seasons for both sports, Larry Wheels does AMRAPS (as many reps as possible) and sets of 20 reps to elevate his heart rate. Wheels only does cardio, like walking or doing the elliptical, when he's 2-3 weeks out from a show.
To maintain his physique, Larry Wheels consumes about 5,000 calories daily, spread across six meals and three snacks.
Larry Wheels recently came out and explained that he took performance-enhancing drugs (PEDs) starting at 17 years old. However, when he injured his back training for his 1,000-pound deadlift PR, he realized steroids were actually increasing his risk for further injury. After that, he switched to TRT (testosterone replacement therapy).
Larry typically trains around five days a week, depending on what he is training for and when his next competition is.
Larry Wheels listens to a wide range of music when he exercises. One minute he could listen to heavy metal, and the next, hip-hop. Artists that can be found on his workout playlist are everyone from Eminem, to Linkin Park, to Three Days Grace.[4]
Conclusion
Larry Wheels is an absolute freak of nature in the best possible way. He is on track to set some insane powerlifting world records in the next few years, and it will be fun to watch.
And while people like us might not be able to break a world record like Larry can, he has given us the blueprint for the Larry Wheels workout routine. So we can duplicate his workouts and copy his nutrition plan with just a bit of knowledge and a gym membership.
References:
1. https://www.mdpi.com/1660-4601/16/24/4897
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
3. https://teampersonalrecord.app/
4. https://music.apple.com/us/playlist/larrys-kickass-workout-playlist/pl.u-b3b8VPDhy7KkWB7
